Exercise guide
Elbow Touch To Outer Throw
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This dynamic movement improves shoulder mobility and chest flexibility while activating the deltoids and pectorals through a full range of motion. It serves as an effective warm-up to prime the upper body for heavy pushing exercises.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet shoulder-width apart and your core engaged.
- Raise your arms to shoulder height with elbows bent at 90 degrees, creating a 'goalpost' shape.
- Position your palms so they are facing toward your face.
How to do it
- Exhale as you bring your forearms and elbows together in front of your face until they touch, squeezing your chest.
- Inhale as you dynamically 'throw' your arms back to the starting position and slightly beyond to stretch the pectorals.
- Maintain a rhythmic tempo, ensuring the elbows stay at shoulder height throughout the entire set.
Form checklist
- Keep elbows level with shoulders; do not let them drop toward your ribs.
- Ensure elbows and forearms make physical contact in the center.
- Maintain a neutral spine and avoid arching your lower back as the arms move back.
- Keep your shoulders depressed and away from your ears.
Pro tips
- Focus on a hard isometric squeeze of the pectorals the moment your elbows touch.
- Think about pulling your shoulder blades together during the 'throw' phase to maximize rear deltoid and rhomboid engagement.
Make it harder
- Hold light dumbbells or weighted plates to add resistance to the shoulder abduction.
- Perform the movement while standing on one leg to challenge your core stability and balance.
Frequently asked
- What muscles does the elbow touch to outer throw work?
- The elbow touch to outer throw primarily targets the pectorals, and also works the biceps, forearms, and triceps as secondary muscles.
- What equipment do you need for the elbow touch to outer throw?
- The elbow touch to outer throw requires no equipment — just your body weight.
- Is the elbow touch to outer throw good for beginners?
- The elbow touch to outer throw is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.